Results For Category: "Olympic Lifts"

Gym Stream **No Virtual Classes today

Strength:

Split Jerks: 8 x 2 @75%, every 90s.
– Take 4 sets to build to work weight.
– Goal: 8 working sets with great footwork, lockout and leg drive.

Conditioning

4 Rounds of 40s on/20s off:
1a) Walking Overhead Plate Lunges (45, 25)
1b) Hand Release Push-ups
1c) SDHP (75, 55)
1d) Hang Power Snatch (75, 55)

*Score = total reps
– Goal: 10-15 reps on each movement

Extra Credit (After class)

Supported 1-Arm Rows: 4 x 8-10 each. Rest 60s.

Strength:

Your Next Lift.  3 sets of 5 at working weight.  Continue to add weight from previous cycle!

Metcon:

16 Min. AMRAP:
4 Squat Clean + Front Squat Complexes
8 Pendlay Rows
125m Run

Gym

Strength:  Work up to 70% Cleans around 8 sets of 2.  Resting :90-2:00 between sets.

Metcon:

50-40-30-20-10 reps of:
Push Ups
Russian KBS (32/24). **these should be heavy

Virtual

Strength:  3 supersets of:
1a) Single Leg Glute Bridges with 3 ct. hold at top:  10 reps each leg
1b) Plank Shoulder Taps: 30 reps total
:90 Rest between each set

Metcon:
50-40-30-20-10 reps of:
Push Ups
Squats

Strength Skill Work:

Jerk: Split Or Push Jerk.   We are working from the ground, not the rack.  
Work up to 50-60% of your 1RM.  Choose one style of jerk and stick with it.  
8-10 sets of 3 reps.  Rest 2:00 between sets.  
This is not touch and go.  Skill work is done to refine movement patterns.

METCON:                     “Jack” 

20 Min AMRAP:

10 Push Press, 115/85 lbs

10 Kettlebell Swings, 24/16K

10 Box Jumps, 24/20 in

L3: 95/65; 20/12K; 20/12 in. 
L2:  85/55; 16/12K; 12/6 in. 

STRENGTH 

Sumo Deadlift: 5 x 3 @5% heavier than last week. Rest 2:00
– Take 3-4 sets to build to work weight
– For those that know their max use 80% of 1RM
– Reset on each rep
– Goal: 5% heavier than last week but maintain some great form.

CONDITIONING 

“Shock Factor”
For time:
21-15-9
Power Clean + S2OH (135, 95)
Front Squats (135, 95)
– Goal: Hard pace that will challenge you mentally and physically. Use a load that is challenging, but light enough to complete big sets with.

Rx+:(Rest 5:00 & Complete 21-15-9 Power Clean/T2B)

*10:00 Time Cap

Accessory: 

Banded Pull-throughs: 4 x 15. Rest 60s.

STRENGTH 

Deadlift: Build to a 5RM touch n go set in 6 sets. Rest 2:30
– Goal: Build to 80-85% of 1RM if known. You should have a plan on how to progress

CONDITIONING 

“BP Benchmark #3”
3 RFT:
15 Power Cleans (95, 65)
15 Thrusters (95, 65)
– Goal: Hard effort – resting between sets to complete big sets with the barbell. This workout should feel similar to “Fran” – loading should be light/fast.
7:00 Time Cap

Accessory:

Reverse Hyper: 4 x 25 @50% of Back Squat. Rest 90s.
OR
Banded Pull-throughs: 4 x 15. Rest 60s.

STRENGTH 

Squat Clean: Build to a 1RM in 10 sets. Rest 2:00
– Sets should look like – 3-3-2-2-1-1-1-1..
– Goal: 5# PR

CONDITIONING

BP Benchmark #1
AMRAP 7:
12 Bar Facing Burpees
6 Squat Cleans (185, 125)
– Goal: Hard Effort – 90%. Cleans should be heavy today & done fast singles.

Accessory/Recovery

Banded Ab Pulldowns: 4 x 15. Rest 60s.
Then,
– Active Straight Leg Raises x 60s each
– Parasympathetic Breathing – 20 breaths x 3

CONDITIONING 

AMRAP 12 with a partner:
15 Power Snatches (115, 75)
15 Calorie Bike or Row
15 T2B

Rest 2:00

AMRAP 12 with a partner:
15 Power Cleans (135, 95)
15 Calorie Bike/Row
15 Kipping Handstand Push-ups
– Goal: One person works at a time – split work evenly. Go is to maintain a relatively high level of effort ~80%.

STRENGTH 

Power Clean + Squat Clean: Heavy 1 + 1 in 10 sets.
– Goal – exceed last weeks weight if you’re feeling good.

CONDITIONING

For time:
10-8-6-4-2
Squat Cleans (155, 105)
5-4-3-2-1
Rope Climbs
12:00 Time Cap

Accessory:

*Superset of:
1a) Glute March: 3 x 10 ea. No rest.
1b) Standing Calves: 3 x 30. Rest 60s.

CONDITIONING 

In teams of 3:
Buy-in: 2 Mile Run (weather permitting)
Then,
3 Rounds of:
150 Double Unders
90 Wall balls (20, 14)
30 Squat Cleans (135, 95)
*One person works. Split as needed.

Rx+:(Done in teams of 2) (30, 20) (20 Minutes of Zone 1 Recovery work post Metcon – i.e. row, run, bike at a conversatinal pace)

30:00 Time Cap